Why Meal Plans Don’t Work

“Will I get a meal plan?” As a nutrition coach this question is asked from prospective clients, frequently.

Answer. No, I do not prescribe meal plans. I understand why people ask this question. Meal plans have been provided in the fitness, nutrition and diet industry for years. Naturally, clients are expected to receive them. When I refer to meal plans, I am referring to traditional meal plans that are prescriptive in nature outlining what to eat and when to eat it. For example:

Breakfast:

• 2 eggs

• 1 Piece of whole grain toast 

•  8 ounces of water

Morning snack:

• 1 handful of raw almonds

• 1 handful of blackberries

Lunch:

• 6 ounces of chicken breast

• 2 cups of salad

• 8 ounces of water

Afternoon Snack:

• 1 protein bar

• 8 ounces of water

Dinner:

• 6 ounces of salmon

• 1 cup of steamed broccoli

• ½ baked potato

•  8 ounces of water

If you are thinking….Ooh, that's the stuff, keep reading. =) If you are like me, you’re trying to figure out when you can eat tacos!

Following rigid food rules like this, most likely end in 3 possible scenarios:

Scenario 1- YOU DO NOT ADHERE TO THE MEAL PLAN:

Initially, we go into something new very enthusiastic. However, meal plans like this can be tough to follow. Insert life. You know how life has a funny way of showing us that we are not in control?

•  You get busy

•  You are at a special event, and the food you are ‘supposed to eat’ is not on the menu

•  You hate protein bars

• In a rush to get the kids to their activities, you didn’t have enough time to eat something on the meal plan

Scenario 2 -YOU ADHERE TO THE MEAL PLAN WITH EXACT PRECISION:

You follow the meal plan like a BOSS. Yay! Well, no. There are definitely problems with staying with a meal plan for a long period of time. Meal plans that are prescribed by a physician or registered dietician (the only people that can legally prescribe meal plans) are meant to be short-term. In addition, following a rigid meal plan can negatively impact hormones, metabolism, and introduce disordered eating habits.

Scenario 3- YOU FOLLOW THE MEAL PLAN FOR A SHORT TIME AND THEN BREAK UP WITH THE PLAN:

Insert the dreaded diet cycle. You realize (again) that this rigid way of eating is not sustainable. You initially see some short-term results but you equally hate eating this way. This is a missed opportunity to learn to make healthier choices that are in line with your goals and your lifestyle.

Is a meal plan ever appropriate? In some instances, a prescribed meal plan is appropriate:

•   You are on a short-term meal plan while training for a competition

• A physician provides a list of food restrictions for medical reasons

•   Professional athletes/models

• You make a living based on your athletic performance or body composition

For the rest of us, that level of precision isn’t necessary. You can start by looking at what you already eat and making small changes over time to eat a little bit better. When working with my clients we look at making changes on a continuum based on where they are. It could be starting with ensuring they are taking in enough energy to support a healthy metabolism, incorporating more whole foods and less processed foods, doing a pantry audit to see what items can be swapped, learning a sustainable system of meal planning that works for them or simply changing their relationship with food. You actually don’t need a meal plan to meet your goals and you don’t need someone to tell you exactly what to eat and when to eat it.

There is so much power in having a fundamental understanding in our food. It empowers us to make the best choices in line with our goals regardless of what life throws at us, whether we are at home, dining out, or traveling.

That my friends, is sustainable.

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